5K TRAINING PLAN LEVEL 3 + STRENGTH PROGRAM

This product includes the running plan and the strength program.

RUNNING PLAN

Who Is This 5K Level 3 Plan For?

This is the Level 3 – 5K Training Plan, designed for runners who want to train 5 days per week with a mix of easy runs, threshold efforts, speed play, hills, and progressive long runs.

✅ You are a good fit for this plan if:

• You’ve been running consistently at least 4 times per week.
• You’re comfortable running for 30–60 minutes at a time.
• You’re coming from the 5K Level 2 plan or have a solid aerobic base and are ready to push your performance.
• You’re looking to improve your 5K time with structured workouts and progressive intensity.
• You want a plan that uses heart rate targets and time on feet to guide your training while minimizing injury risk.
• You’re ready to commit to a plan that balances smart training with recovery.

⏱ What to Expect:

• Starts at ~200 minutes of running in Week 1
• (5 runs ranging from 30–50 minutes)
• Peaks at ~265 minutes in Week 8
• (with long runs up to 75 minutes)
• Includes 2 built-in deload weeks (Week 4 and Week 7) to help you recover and adapt
• Includes a 2-week taper (Week 9–10) to reduce fatigue and get race-day ready
• Sessions are guided by effort and heart rate to help you train smarter, not harder

Who Should Consider a Different Plan?

❌ If you are completely new to running, check out my FREE "From Zero Running to Consistency" plan. If you are looking to run 3 days per week, check out Level 1 (3 days of running).

❌ If you are an advanced runner aiming for a sub-18 minute 5K, you might need a higher-volume, higher-intensity plan.

This plan is designed to challenge you and help you show up on race day feeling confident, strong, and fast🚀

💡 Our Recommendation:

Download our free excel training plan template to keep track of your trainings and data.

STRENGTH PROGRAM

Fast. Explosive. Powerful.

Focus

Speed, turnover, and efficiency

What this program targets

Power and stiffness for faster ground contact
Single leg strength and force production
Sprint and acceleration mechanics
Injury prevention for high intensity training

How it fits with your running

Designed to pair with high intensity, heart rate controlled 5K training without leaving your legs trashed for track sessions.